Life By Design Therapy

  I’ve noticed that when I’m having trouble focusing, it’s rarely just about distractions. It’s often a sign that my nervous system is overstimulated, overwhelmed, or simply needs a moment of care. In my work (and in my own life), I’ve found that focus isn’t just a mental skill…it’s a whole-body experience . When we feel safe, regulated, and grounded, focus becomes much more accessible. If you’ve been struggling to stay present or productive lately, these 6 nervous-system-based tools can help bring you back into balance: Use your senses to support focus – Gentle sensory input like warm tea, textured objects, or calming music can help anchor you in the moment. Let your body give you feedback – Tune into sensations like tight shoulders or a racing heart. These cues tell you what your body needs like rest, movement, or just a pause. Use grounding practices to become present – Try orienting to your environment, deep breathing, or pressing your feet into the floor. These small practi...

  Finding the line between professional responsibility and personal peace can be one of the greatest challenges in our modern "always-on" culture. How do you signal to your brain that the workday is officially over? Tips for your transition tonight: 📌 Create a Physical Signal: Change your clothes, take a walk, or put your phone in a dedicated drawer. 📌 Regulate with Rhythm: Use music to help your body physically decompress from the day’s pace. 📌 Release the Guilt: Practice viewing "unproductive" time as a vital investment in your mental health. At Life By Design Therapy ™ , we believe that true restoration isn't just about closing your laptop; it’s about intentionally shifting your nervous system from a state of "doing" to a state of "being." When we carry the mental load of the office into our evenings, our bodies remain in a high-alert state, leading to burnout and emotional exhaustion. Our therapists support clients in developing person...

  Overwhelm isn’t just a sign that you have too much to do. It’s a signal from your nervous system that it’s carrying more than it can safely hold. When your body is stuck in survival mode, it doesn’t need more pressure, it needs regulation. Here are 6 somatic hacks I use (and share with clients) to help shift out of overwhelm and back into a sense of steadiness: 🌿 Start with grounding, not scrolling – Begin your day with breath, touch, or movement before diving into stimulation. 🌿 Anchor your day with regulation breaks – Tiny pauses between tasks help your system reset before it crashes. 🌿 Move your body in gentle, consistent ways – Think swaying, stretching, or slow walks. Not intensity, but connection. 🌿 Prioritize safety cues in your environment – Soothing light, soft textures, grounding scents…all of it matters. 🌿 Include transitions for emotional decompression – Create space between roles. Let your body exhale before shifting gears. 🌿 End the day with self-soothin...

  How to Manage Stress and Prevent Burnout in the Workplace It started on a Wednesday. I was sitting at my desk, halfway through a meeting, when I realized I hadn’t stopped all morning. My inbox was overflowing, my shoulders ached, and my brain was locked on one thought: “Just get through the day.” Sound familiar? Workplace stress has become so normalized that many of us don’t notice how much it’s draining our energy and dysregulating our nervous system, until we’re completely depleted. While many of us desire to be okay and live with a sense of purpose and peace, it’s hard to regulate and find those moments in the midst of hustle culture.  If this is resonating with you, I want to remind you that you cannot continue to push through and find that sense of peace. Regulating comes from slowing down, creating space for rest, and allowing your body to return to balance. The good news? You can learn to manage stress and prevent burnout from work.  If you’ve been struggling to...

  How  to  Use  Affirmations  to  Build  Self-Worth I often see people come into sessions feeling defeated by their own inner dialogue. They’ve tried to shift it by trying positive affirmations, but the words don’t seem to land. If you’ve ever said an affirmation like, “I am enough,” only to feel discomfort, disbelief, or even shame in response, there are so many people who feel the same way. However, I want you to know that you’re not doing it wrong. The response you feel can be deeply informative. It tells you something about your nervous system and how it’s been shaped by past experiences. “Your self-worth isn’t just a mindset. It’s a lived experience in the body” When your nervous system has learned to be hypervigilant, shut down, or stuck in survival mode, it’s not concerned with worthiness. It’s focused on protection. This means that trying to think your way into self-worth with affirmations can feel jarring, even threatening, if your body doesn...

  There’s something about the quiet after the holidays that can feel both peaceful and heavy. The lights come down, the house feels still, and all that energy that carried you through December starts to fade. You might notice a dip in motivation or find yourself feeling flat, restless, or even a little lost. And you might have caught yourself wondering, Why do I feel this way after such a joyful time? Many people experience what’s often called the post-holiday slump, which is an emotional… Read More https://www.lifebydesigntherapy.com/blog/the-post-holiday-slump-why-you-feel-off-after-the-holidays-and-how-to-recover